Tag Archive for: bkfitfactory
Post WorkOut Observations 3/19/10
Cardio Core & More...
Friday nights workout was challenging for us humans. Jodi aka The Machine got through five rounds without breaking a sweat (ok maybe a little sweat) and maintained pretty good form throughout finishing strong with…
LOE 3/19/10
Jerk as many rounds?
Warm UP- Static and Dynamic Flexibility
3X3 Rope
1 minutes rest after each round
Chipper- As Many Rounds in 20 minutes 20 reps each
K.B. 2 Arm High Pull (M;16kg/F;12kg)
Hollow Rocks
Super Mans
V-UP's
Candle Stick…
Post Work Out Observations 3/14/10
PR's Abound
Welcome aboard to our silent partner Raphael.
Today we played with the GHD after some Cleaning.
First up was Bob, who is really showing some improvement in flexibility and technique. I like the fact that no matter what we throw…
LOE 3/12/10
5 Rounds of Pain:)
Warm UP- Static and Dynamic flexibility
Rope 3X3
1 minute AMRAP X5 Rounds
-Box Jump
-Thruster (M;65lbs/F;45lbs)
-V-UP
-Dead Lift (M;95lbs/F;65lbs)
-1 minute rest
PVC- dislocates/ around the world/ good morning w/rotation
Burgener…
Athletes in Action 3/7/2010
We're back Baby; Back Outside that is = )
Post WorkOut Observations 2/28/10
Filthy Gorilla
Well Today's workouts produced lot's of smiles. The athletes worked really hard and had a great time doing it. First up Ricardo and EdK did, 3 min Jump rope followed by 21-15-9 Gorilla Cleans 16kg and Burpees couplet, then 3…
All classes are cancelled due to weather.
2/26/10 Classes are cancelled.
We will do CF Filthy Fifty on sunday 11am.
We apologize for any inconvenience this may cause you and ask that you adjust your schedules accordingly.
Push UP and Dead Lift Variations
LOE 2/21
Warm UP-
Dynamic flexibility - Movement Prep
Stair Sprint 6 minutes
Multi Planar Lunges 3 Rounds 10 each
60 Seconds Rest
-20X3 V-UP -Side Plank 30sec each X3
60 Seconds Rest
Push UP & Dead Lift Variations 10 each of
-Burpees/Sumo…
Post Work Out Observations 2/14/10
Happy Valentines Day.
Feeling the Love-
There was something in the air today, actually it seems like it carried over from Friday nights workout. Whatever it was we had an amazing time in Prospect Park together today.
Tammy and I arrived…
Post Work Out Observations 2/12/10
Run Forest Run!
Skating Across Park Slope.
Friday night's workout proved very challenging for the athletes. We started right on time, progressing quickly through the warm-up and the first run. Then the real fun began, the first leg of the…
:) V-Day 5k Was Great!!
Go Team GO !!!
Post WorkOut Observations 2/7/10
Basic Barbell+ LOE 2/7/10
Got Flexibility?
We had seven people go through todays work out. The first team of Ricardo and EdK got through todays work out without even breaking a sweat. LOL. Rick struggled with some of the lifts because of…
